Ghana Jollof Rice

Jollof rice is a popular dish in West African countries. Enjoy with your favorite mixed vegetables or with meat.

(Serves 4)

Ingredients

• 17 oz. beef, chicken, lamb, or mixed vegetables
• ¼ c. vegetable oil
• 4 large onions
• 6 large tomatoes, blended
• 6 cloves garlic, pressed
• 6 ¼ c. water or stock
• 2 T tomato paste
• 1 t ground white and black pepper
• Salt to taste
• 4 1/2 c. long grain rice

Directions

Boil meat with salt, pepper and some chopped onions in a medium pot until tender – approximately 20 to 45 minutes or more, depending the cut of meat. A pressure cooker can shorten the process if using beef. Reserve the stock for later use. In a nonstick pot, sauté pre-cooked meat in oil. When browned, remove and set aside. Add onions, and sauté until soft before adding garlic and blended tomatoes. Add stock, tomato paste, ground white and black pepper, and stir. Season strongly because rice will later be added to this sauce. Cook for about 10 minutes on medium heat. Add rice. Mix well before covering. Cook on low heat for about 20 minutes. Add beef or mixed vegetables and mix well. Add about 1 cup more of water and continue to cook on low heat until rice is done.

Amount Per Serving: Calories 389, Total Fat 4 g, Sodium 271 mg, Total Carbohydrates 63 g, Sugars 5 g, Fiber 3 g, Protein 23 g

Printed in FLAVORS OF THE WORLD 2018 CALENDAR
Healthy Recipes Submitted by UMass Memorial Health Employees